Every year, September 1 to 7 is celebrated as the National Nutrition Week. This week reminds us that we are what we eat and everything we eat, shows up on our face and skin. While creams and serums may do the trick, professionals say glowing, even skin begins from within. If you fight dark spots, acne scars, or resistant pigmentation, the secret could be waiting in your kitchen.
In an exclusive interaction with the editorial team of Onlymyhealth, we asked the same question to our expert, Dr Sanjeev Gulati, Department of Dermatology, Sharda Hospital - Noida, explained to us some evidence-based nutrition tips to help you minimise pigmentation and get that clear, glowing complexion. Here is what he shared with us.
Nutrition Tips to Reduce Dark Spots and Pigmentation
Believe it or not, your skin’s health is directly propotionate to your diet. Here is the expert-approved diet you should follow if you are on a look out of your dream skin:
1. Consume Vitamin C Superfoods
Oranges, kiwis, strawberries, and bell peppers are packed with Vitamin C, a highly effective antioxidant that inhibits excessive melanin production, which is the primary reason for pigmentation. Taking these foods daily will brighten your complexion over time.
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2. Don't Skip Vitamin
Nuts, seeds, and avocados are rich in Vitamin E, which, in addition to hydrating, also shields skin cells from UV radiation that aggravates dark spots. Combining Vitamin E with Vitamin C makes the combination even more powerful.
3. Go Green with Leafy Greens
Spinach, kale, and fenugreek are rich in iron and folate, both of which are crucial for healthy circulation. Inefficient circulation can make pigmentation look duller and more visible.
4. Hydrate Correctly
Hydration is great, but adding coconut water, cucumber, and watermelon provides your skin with a hydration dose of essential electrolytes that clear toxins causing uneven skin tone.
5. Omega-3s for Healing
Salmon, chia seeds, and walnuts are full of omega-3 fatty acids that soothe skin inflammation and accelerate the fading of acne scars and pigmentation spots.
6. Reduce Sugar and Processed Foods
Too much sugar increases glycation, which disfigures collagen and causes dark spots to be more difficult to treat. Use natural sweeteners and whole foods as alternatives.
“Follow up these dietary recommendations with good sun protection and a regular skincare regimen for optimal results,” recommended Dr Gulati.
This National Nutrition Week 2025, rethink your diet and not just for your waistline for your skin and overall well-being. After all, true radiance is a reflection of what’s happening inside your body.